Welcome to Gallman's Physical Education Page
Summer Is Almost Here and You Need to Keep Exercising
Here are some tips to help you:
Create a plan ahead of time. Create a plan for incorporating fitness and good nutrition into your daily routine. Evaluate your schedule and then determine how much time you will realistically have available to devote to working out and/or eating healthy meals.
Don’t put your fitness goals on hold. Don’t use the excuse that since you don’t have time for your full workout you just won’t workout at all. Instead accept your limited availability and simply reduce the frequency and/or duration of your exercise. It’s much better to cut your fitness time in half than to completely eliminate it.
Be sure to eat regularly all day long. if you starve all day long attempting to save up all your calories for the evening, you will be so famished by the time you eat that it will be difficult not to overeat.
Schedule your workouts. Mark them on the calendar and set-aside time to complete them. Consider them as important as any other appointment or event you have marked on your calendar.
At Summer parties, start by eating some of the healthy offerings. For example, vegetable sticks (without dip), fruit pieces, plain chicken pieces, etc. Then move on to some of the less healthy (but yummy) offerings. You will be less likely to overindulge on these foods if you have already filled-up on some of the healthier items. Yet, you will not feel deprived or unsatisfied.
On days that you really lack motivation or simply do not have time for your complete exercise routine, commit to do just 10 minutes of exercise. You’ll probably end up doing more than that once you get started. Even if you only end up completing 10 minutes, that is still a lot better than zero minutes.
When presented with a large variety of food options, it’s tempting to want to eat everything. Rather than eating one large slice of chocolate cake or a huge plate of meatballs, select a sampling of bite size pieces of several of the desert or appetizer offerings. This way you get the enjoyment of trying many different foods without overeating.
Exercise at home. You’ll be more inclined to follow-through on your exercise commitment if you don’t have to drive somewhere to do your workout. Plus, you won’t waste any time on driving, parking, the locker room or waiting to use equipment. Working out at home requires very little equipment (even can be equipment-free) and is quite inexpensive.
When running errands or shopping, be sure to pack some healthy snacks to have on-hand. Then after you work-up a big appetite, you won’t be tempted to grab something at the mall food court or the fast food restaurant on the way home.
Sample Ways To Incorporate Fitness
Model 1 Health Related Fitness
Day | Health Related Component | Technique Used | Time |
Monday | Flexibility | Stretching/Sit and Reach | 5 |
Tuesday | Muscular Strength | Push-ups | 5 |
Wednesday | Cardiovascular | Run/Walk/Pacer | 5-10 |
Thursday | Muscular Endurance | Curl-Ups | 5 |
Friday | Body Composition | Electrical Impedance/ Chart | 1-2 |
Model 2 Skills Related Fitness
Day | Skill Related Component | Technique Used | Time |
Monday | Agility | Spot Jumping/Shuttle Run | 5 |
Tuesday | Balance | Line or Spot Balance | 5 |
Wednesday | Speed | 40 Yard Dash/ Click Heels | 5-10 |
Thursday | Coordination/ Reaction Time | Eye Hand /Eye Foot Penny Catch/Ruler | 5 |
Friday | Power | Pull-ups/ Weights | 5 |
Model 3 Sport Specific/Cooperative/Exercise Oriented
Component | Technique Used | Time |
Flexibility | Bands | 5 |
Cardiovascular | Jump Ropes | 5 |
Muscular Strength/Power | Free Weights | 5 |
Cardiovascular | Steps | 5 |
Cardiovascular | Line Jumps | 5 |
Flexibility/Muscular Endurance | Clean Out Your Backyard | 5 |
Coordination/Reaction Time | Pigs and Chickens | 5 |
Coordination/Reaction Time | Warp Speed | 5 |
Muscular Strength | Squats/Lunges/High Knees | 5 |
Flexibility/Muscular Endurance | Figure 8s Sport Specific | 5 |
Speed | Relays | 5 |
Coordination/ Cardiovascular? | Dance | 5 |
Flex/Mus Str/Mus End/Cardio | Stations- Health Related Components | 10 |
Flexibility | “Old Fashion” Stretching | 5-10 |
Coordination/ Reaction | Balloons | 5 |
Muscular Strength/Power | Medicine Ball | 5 |
Coordination/Agility | Deflated Balls | 5 |
Cardiovascular | 5 Minute Run | 5 |
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